WARM UP – MOBILITY

Dynamic joint warm-up and full body stretch (hip, hamstring, squat, front rack, and overhead)

Review and warm-up:
3 position cleans & Push press / Push jerk / Split jerk

WOD A
3 POSITION CLEAN
Every 2:30 min x 6 sets:
3 position clean: 1 high hang clean, 1 hang clean, 1 clean

  • you may drop and re-set after the hang clean
  • start at ~55-60% and build as needed to a heavy but consistent/quality set

WOD B
1 PUSH PRESS, 1 PUSH JERK, 1 SPLIT JERK
In 12-15 mins, build slowly to a heavy set of:
1 Push press, 1 Push jerk, 1 Split jerk

  • aim for 5-6 working sets
  • rest 60-90s as needed between heavy sets

ACCESSORY
2-3 sets: rest as needed
8-12 Seated Arnold dumbbell press
12-15 Seated banded low rows
15-20 Straight Leg lift + hip lift off bench

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